Description
An exercise that targets the hamstrings, glutes, and lower back, while also promoting balance and stability.
How to Do Barbell Single Leg Deadlift
- 1Setup
Stand tall with a barbell in front of you. Grip the barbell with an overhand grip, slightly wider than shoulder-width, ensuring your spine is neutral.
- 2Setup
Shift your weight onto one leg, keeping a soft bend in the knee of your standing leg, and slightly lift the other foot off the floor behind you.
- 3
Hinge at your hips, allowing the barbell to descend straight down your standing leg while simultaneously extending your non-standing leg straight back for balance. Maintain a flat back and engaged core.
- 4
Continue lowering the barbell until your torso is nearly parallel to the floor or you feel a deep stretch in your standing hamstring, ensuring the barbell stays close to your leg.
- 5
Engage your glute and hamstring of the standing leg to reverse the movement, pulling the barbell back up as you bring your extended leg forward to the starting position. Exhale as you return to standing.
Tips
- Focus on a fixed point in front of you to help maintain balance throughout the movement, especially as you hinge forward.
- Imagine pushing the heel of your non-standing leg towards the wall behind you; this helps keep your hips level and prevents rotation.
- Keep the barbell very close to your standing leg throughout the entire range of motion to minimize leverage and reduce strain on your lower back.
- Control the eccentric (lowering) phase for 2-3 seconds to maximize muscle engagement and improve stability.
Common Mistakes
- ×Rounding the lower back during the hinge can strain the spine; maintain a neutral spine by engaging your core and keeping your chest proud.
- ×Allowing the non-standing hip to rotate open (hip hiking) compromises stability and glute activation; actively press the hip of the extended leg down to keep your hips square to the floor.
- ×Letting the barbell drift away from the body increases leverage and lower back stress; keep the barbell tracking directly down and up the standing leg.
Variations
Barbell Weighted Deadlift
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Barbell Sumo Romanian Deadlift
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Barbell Romanian Deadlift
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Barbell Deadlift
The Barbell Deadlift is a full-body compound exercise primarily targeting the glutes, hamstrings, and back.
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